Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: colesnotes

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  Triathalon1 2:20:46 32.0(4:24) 51.5(2:44) 143
  Swimming2 1:17:10
  running3 1:15:07 9.97(7:32) 16.04(4:41) 7
  Biking2 31:15 5.03 8.1
  Total6 5:24:18 47.0 75.64 150

» now

Saturday Aug 26, 2017 #

10 AM

Triathalon race 2:20:46 [5] 51.5 km (2:44 / km) +143m 2:42 / km
shoes: 2 - New balance 1500 V3

Did my first Olympic distance triathalon in Wasaga Beach! 1500m swim, 40km bike and 10km run. I've done a few triathalons before but only 2 sprint distances (15 years ago) and a half ironman 5 years ago.

Wasn't really sure what to expect but I was hoping around 2:20 - 27min swim, 1:10 bike and 40 min run with a few minutes for each transition.

Race started at 10:30 (bit later then most of my races) and it was perfect racing weather - sunny and a cool breeze (20 degrees or so)

wore my full wetsuit because Georgian Bay is cold! Swim started about 50m off the beach. It was a triangle swim where we had to swim around two buoys. Finished the swim ahead of what I was hoping - 24:38 good enough for 44th place

Biking is definetly my weakest. So hard to train for because whenever I'm out biking I always have to stop at lights so I never get a sense of how fast I can do 40km without stopping at all. Most of my training was around 29km/ hour. Course was a 20km out and back with only a few hills. First 5km dropped my water bottle and had to stop to get it! Finished the bike in 1:11:36 - 33.5km average pace. Pretty happy with the bike. I was riding a ravine bike but may invest in getting the triathalon handle bars. I was getting passed by bikers that looked so comfy chilling with their triathalon handlebars drinking from water bottles with straws! I was 58th after the bike.

It got much hotter for the run - 25 with no more breeze! Set off on the run knowing I was pretty much exactly on track for 2:20. Did the run in 41:04. A bit slower than I wanted but no complaints! Passed a few people on the run and finished in 49th/350.

Overall I was pretty much bang on for each of my splits. I know I can only improve my run and swim by a few minutes so need to get more on the bike! Think I can probably shave 5-6 mins off the bike on my next one.

Friday Aug 25, 2017 #

4 PM

Biking 16:15 [3] 8.1 km (2:00 / km)
shoes: Specialized bike shoes

Easy ride for tomorrow's triathalon.

running 5:36 [3] 1.44 km (3:53 / km) +7m 3:48 / km
shoes: 2 - New balance 1500 V3

Quick run after my quick ride. Ready for tomorrow's triathalon!

Thursday Aug 24, 2017 #

7 PM

Swimming 16:33 [3]

Easy swim at the Ledbury pool. 15 min easy with 5x25m hard

Tuesday Aug 22, 2017 #

1 PM

Biking (Spinning ) 15:00 [3]
shoes: Blue New Balance 1500V2

Short spin at race pace (around race pace)

running (Treadmill) 11:01 [3] 2.4 km (4:35 / km)
shoes: Blue New Balance 1500V2

Quick run after my bike
5min @6min / mile
5 min cool down

Monday Aug 21, 2017 #

Swimming (Outdoor) 1:00:37 [3]

Continuous swim in Lake Ontario off of Cherry Beach. Are sure not to look into the sun because of the eclipse today!

Sunday Aug 20, 2017 #

running 58:30 [3] 12.2 km (4:48 / km)
shoes: New balance 1500 v3

easy run this morning

« Earlier | Later »